Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers South Africa

MUSCLE &FITNESS

TRUE GRIT • IFBB bikini pro Darah Diaz didn't make the 2019 Olympia. But with a hamstring workout like hers, Diaz hopes to make her absence in Las Vegas a short one.

HER STOCK IS RISING • Mild-mannered financial whiz by day, IFBB Pro League bikini phenom by night— Breana Wigley finds balance and success between two very different worlds.

GIANT KILLER • Reigning 2019 Fitness International champ Ryall Graber blasts her back, chest, delts, and arms to new heights with this unique interval-and-weight-training combo.

TRUE GRIT • Spartan Race pro Faye Stenning is a serious savage on the course.

AMANDA LAWRENCE • At 22 years old, she holds three world powerlifting records— and is just getting warmed up.

PAVING HER OWN WAY • Pageant champion and actress Emily Shah has worked hard to earn all that she's got.

with SHELLY MATTES

BEAT YOUR CHEAT • Tackle this high-rep workout before your next cheat meal.

NEED FOR SPEED • Top sprint coach Derek Hansen shares technical tips and a workout to make you faster.

FINDING A PERSONAL TRAINER • Not all trainers know what they're doing. This checklist of key points will ensure your coach isn't wasting your time—or money.

HIT THE SLOPES INDOORS • Get shredded, build power, and improve endurance with these three different SkiErg protocols.

INSTABILITY TRAINING 101 • It can improve core strength and balance, but it's not right for everyone.

SHRIMPLY IRRESISTIBLE • This easy recipe delivers on nutrition and taste, with little prep work.

OH, THE PASTA-BILITIES • Should you replace wheat pasta with the veggie variety?

BRUSSELS SPROUTS • Take this cruciferous powerhouse to the next level with five tasty, healthy recipes.

MOTIVATION

BOWLED OVER • Packed with meaty shiitake mushrooms, this high-fiber, nutrient-dense entrée can be thrown together in less than 30 minutes.

THE SECRET IS OUT • Top Secret Nutrition offers supplements that fit the specific needs and goals of women

PANDEMONIUM • Sean Kahlenberg, a lecturing instructor at the Culinary Institute of America, schools you on the essential pans you need for searing, sauteing, and braising all your healthy meals.

FULL-BODY FAT LOSS • The keys to a lean body are variety and intensity— and this workout is your open door to lasting fat burn. Employing a mix of workout tools, such as a stability ball, a kettlebell, and dumbbells, IFBB Pro League bikini competitor Etila Santiago shows you how to get ripped.

LIGHTING IT UP • Amid their individual ascents to the top of WWE, BECKY LYNCH and SETH ROLLINS have captivated the WWE Universe, emerged as all-stars in the fitness industry, and blazed a new path for aspiring Superstars to strive for. How'd they do it? Hard work, determination, and training their asses off.

WHY BETTER FOOD • Whey protein powder isn't just for shakes. Work it into your favorite meals with these five muscle-building recipes.

#GOALS #INSTAFIT #INSTAFAMOUS • Gabrielle Union-Wade, SZA, and Chris Hemsworth all follow her. How celebrity trainer MASSY ARIAS motivated millions with her six-pack, “sexy moves,” and inspirational story.

THE ABCs OF CBD • Can CBD get you high? Is it legal? We answer the questions surrounding the popular compound.

RAISING THE BAR • A definitive guide to using every barbell you may find in the gym.

TORCH MORE CALORIES TODAY • Sweat and sculpt your way to a more powerful physique by combining high-energy treadmill intervals with targeted strength moves.

THE WORKOUT • Warm up for 5 to 10 minutes with a...